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讲解失眠insomnia是一件十分痛苦的事情,经历过的人一定了解,想睡睡不着,又很没有精神的感觉 为了克insomnia,我们今天就来讲讲如何才能拥有一个完美的睡眠 Shawn Stevenson is a clinical nutritionist in the U.S. In his new book Sleep Smarter he mentions some ways to help people get a good night sleep. PUT YOUR DESK NEXT TO A WINDOWThis is because the amount of sunlight you receive during the day has a big impact on your circadian system. Simply put, when you get more sunlight exposure in the day, and less at night, youre on your way to a sleep mula that really works. 白天多晒晒太阳可能会让你的生物钟更有规律哦Getting direct sunlight outdoors at least half an hour has been shown to produce the most benefit. 每天至少要晒半个小时太阳,千万不要总是待在屋子里,记得出来走走CAN COFFEE HELP YOU SLEEP BETTER? 咖啡因可以提神所以如果你每天习惯喝咖啡和茶的话,一定要控制好时间 So, set a caffeine curfew to make sure your body has time to remove most of it from your system bee bedtime. most people that generally going to be bee p.m. Be careful of your Alarm我们每个人的睡眠都会有一个周期性的时间According to this book, your sleep cycles typically last 90 minutes each and repeat four to six times per night. 我们的一夜的睡眠其实是由几个循环构成的一次循环大致90分钟,一晚上大约-6个循环 这就解释了这样一种现象,Even if you get a full night sleep, you can still wake up feeling tired if your alarm goes off during the middle of a cycle. 如果你的闹钟正好在一个睡眠循环的中间响了的话,很可能即使你睡了很长时间还是觉得累 Instead, set your alarm so that it goes off in accordance with these sleep cycles instead of the standard ‘eight hours of sleep. example, if you go to sleep at pm., set your alarm 5:30 a.m, and youll likely find that you feel more refreshed than if you set it 6 am. GOING NAKED COULD BOOST YOUR SLEEPYour body sleep cycles are heavily influenced by something called thermoregulation(体温调节). When it time to rest, there is an automatic drop in your core body temperature to help initiate sleep. 当人需要睡觉休息的时候,人的核心身体温度会自动下降一些 If the temperature in your environment stays too high, it can hard to reach the ideal state restful sleep. Studies have shown that insomniacs tend to have a significantly warmer body temperature than normal right bee bed, though exactly why is unclear. 所以,如果你没办法控制室内的温度 也不想开空调的话,不如就裸睡吧! 裸睡有很多好处啊 If you and your partner both sleep in the nude, you can get the benefits of the anti-stress hormone oxytocin. Also known as the ‘cuddle hormone 拥抱荷尔蒙, it has a calming effect and helps promote sleep. 和爱人一起裸睡更健康呢你平时会裸睡吗?还是一定要穿睡衣睡觉 你有什么帮助睡眠的小秘方吗?留言告诉我们吧!Talk to you next time! 0Priscilla Ahn的专辑A Good Day整体都是清新的感觉梦呓一般却温暖柔和,小清新泛滥的年代,自然清润的嗓音听起来干净,舒,毫无负担有点小民谣调调,听着仿佛空气都会跟着爽朗起来Dream是专辑第一首歌曲,很舒缓的调子 我是一个小女孩独自在这小小的世界,梦想有一个小小的家,我计划将它隐蔽在树丛中间,用书皮和叶子招待我的客人,在我可爱的绿色床上玩乐...DreamI was a little girl alone in my little world who dreamed of a little home me. I played pretend between the trees, and fed my houseguests bark and leaves, and laughed in my pretty bed of green. I had a dream That I could fly from the highest swing. I had a dream. Long walks in the dark through woods grown behind the park, I asked God who I'm supposed to be. The stars smiled down on me, God answered in silent reverie. I said a prayer and fell asleep. I had a dream That I could fly from the highest tree. I had a dream. oh~Now I'm old and feeling grey. I don't know what's left to say about this life I'm willing to leave. I lived it full and I lived it well, there's many tales I've lived to tell. I'm y now, I'm y now, I'm y now to fly from the highest wing. I had a dream. 1

page: 6What are these things?a. a bedb. a bagc. a sockd. a stockinge. a shoef. a hairbrushg. a toothbrushh. a combi. a keyj. a lockk. a hairpinl. a km. an enginen. a plateo. two pinsp. a penq. railsr. a cards. a stampt. a flameu. a framev. a hookw. a bookx. a belly. a bottlez. a glovepage: 7Questionsa. what do seven and eleven make?Seven and eleven make eighteen.What do twenty and ty make?Twenty and ty make sixty.What do thirteen and thirty make?Thirteen and thirty make ty-three.What do two hundred and three and three hundred and four make?Two hundred and three and three hundred and four make five hundred and seven.b. Where does the sun come up and where does it go down?The sun comes up in the east and goes down in the west.Does day come after night?Yes, day comes after night.Does night come after day?Yes,night comes after day.c. This is a letter.Where do we put Mr.Green street and town and state on the letter?We put his street under his name and we put the name of the town under the name of the street and under that we put the name of the state.d. Tom work at school is learning.He is a learner.What is the teacher work?The teacher work is teaching. 396

本期文章:纪伯伦《先知The Prophet·论时间On Time 录制地点:美国 西雅图垫乐:Tennessee Waltz- Patti Page叙事曲-奇普里安.波隆贝斯库Like The Wind-神思者“西方文化是求知的,追求逻辑与理性;东方文化是审美的,追求自然与天人合一纪伯伦的出现,是这两种文化的完美结合在他的作品中,既能寻求到理性的智慧,又能体会到感性的优雅不自觉的会想,纪伯伦是一个承载了多少爱的人才能让他成就如此著作”在西雅图求学的北京姑娘-麒静这样描述对纪伯伦的感受纪伯伦的散文诗著作《先知The Prophet被称为“东方赠送给西方最好的礼物”今天,麒静在西雅图为你带来这份礼物-《先知The Prophet中的《论时间On TimeOn Time论时光Kahlil Gibran纪·哈·纪伯伦And an astronomer said, ;Master, what of Time?;一位天文学家说,“大师,时间是怎么回事呢?”And he answered:他答道:You would measure time the measureless and the immeasurable.你要测量那不可测量,不能量的时间You would adjust your conduct and even direct the course of your spirit according to hours and seasons.你要照时长与季候,来调适你的举止,引导你的精神Of time you would make a stream upon whose bank you would sit and watch its flowing.你要把时光当作一条水,你要坐在岸旁,看他流逝Yet the timeless in you is aware of life timelessness,但那在你里面无时间性的“我”,却觉悟到生命的无穷And knows that yesterday is but today memory and tomorrow is today dream.也知道昨日只是今日的回忆,而明日只是今日的梦想And that that which sings and contemplates in you is still dwelling within the bounds of that first moment which scattered the stars into space.那在你里面歌唱着,默想着的,是仍住在那第一刻在太空散步群星的圈子里Who among you does not feel that his power to love is boundless?你们中间谁不觉得他的爱的能力是无穷的呢?And yet who does not feel that very love, though boundless, encompassed within the center of his being, and moving not from love thought to love thought, nor from love deeds to other love deeds?又有谁不觉得那爱,虽是无穷,却是在他本身的中心绕行,不是从这爱的思念,移到那爱的思念,也不从这爱的行为移到那爱的行为么?And is not time even as love is, undivided and spaceless?而且时光岂不也像爱,是不可分析,没有罅隙的么?But if in your thought you must measure time into seasons, let each season encircle all the other seasons,但若在你的意想里,你定要把时光分成季候,那就让一个季候绕围住其余的季候And let today embrace the past with remembrance and the future with longing.也让今日的回忆拥抱着过去,用希望拥抱着未来 3633

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